Uhlelo i-imisipha oscillation, ngokuyisisekelo nokubaluleka

Uhlelo ukuqeqeshwa sokuba imisipha jika wenza imisebenzi ehlukene. Abasubathi kokuba okuqinile yemisipha ngokuvamile benesithakazelo emzimbeni Bump, ngokwahlukana kucace elilodwa iqembu imisipha kusuka kwenye, omunye, kunalokho, ukungabi yemisipha futhi kumelwe sithole. Kuye lezi kanye nezinye amaphuzu, uhlelo adingwa yimisipha umsubathi ngamunye zivuleka kufanele kube umuntu, umsebenzi izindawo kanye nenani ezinikezwa okunengqondo kuhluke.

Spring kubagijimi abaningi isikhathi engavamile. Phakathi nale nkathi, esindayo ukuqeqeshwa amandla onamandla angenamkhawulo esikhundleni ukuqeqeshwa okuyisidina nge ezinikezwa ngaphezulu. Phakathi nale nkathi, abanye abadlali kukhona ukudla, kanjalo ashise yamafutha amaningi emzimbeni futhi kwenze ubuhlungu buthi damu. umzimba Relief ubukeka njalo emangalisayo, ngaphandle le misipha ukukhiqiza umphumela okwandisa, okungukuthi, empeleni esingaphansi kungase kubonakale kusukela ngaphandle.

Uhlelo sokuba imisipha futha Kufanele kukhethwe onguchwepheshe ibhizinisi lakhe, futhi uma ungaqiniseki ngalolu daba, kungcono baphendukela iseluleko abasubathi abanolwazi. omagazini abaningi ungathola eziningi nezinhlelo ukunxenxa yemisipha nokwesula ukuthatha ikhefu, kodwa ngokuvamile, kuba iqoqo umzimba kubagijimi abanolwazi ukuqeqesha cishe nsuku zonke, okumbalwa. Kubalulekile ukuphawula ukuthi ngisho imfundamakhwela uhlobo oluthile lokuzivocavoca wezinsuku ezintathu ngeke sinqotshwe ngaphandle amalungiselelo akhethekile. Uhlelo ukuba indlu ka-imisipha unyakazisa saqala kufanele lula ngangokunokwenzeka ekuqaleni futhi babe eziyinkimbinkimbi ngokwengeziwe nge ngcono. Kulokhu, kubaluleke kakhulu ukuhlonipha isikhawu esiphakathi amakilasi futhi ungalahlekelwa nesisodwa.

Njengomthetho, ekwindla nasebusika lezinkathi zonke umsubathi professional yakhiwa kwemisipha uhlelo oscillation ukuthi unamandla mass lophawu. Ukuze uthole indlela enjalo ebonakala inombolo encane ezinikezwa ngezinye esethini ngayinye. Cardio-zokuphefumula uhlelo ingxenye yomzimba ngokushesha ulungisa esimisweni ukuqeqeshwa. Kodwa nge obhekwe entwasahlobo kufanele silwe impumuzo, ukuzivocavoca eyisicefe nge ezinikezwa abaningi ngokuvamile ephazamisayo, uma siyiqaphele i beriberi entwasahlobo futhi kabusha uhlelo senhliziyo nemithambo yegazi, umthwalo emzimbeni uwela sina.

Uhlelo i-athlete jika imisipha ngokuvamile limelela umjikelezo we amasonto 6, okuyinto ihlukaniswe yaba 3 sub-umjikelezo, ngamunye onikelwa 2 amaviki. Ngasinye okwalandela sub-umjikelezo lihlukile ukwanda lwangaphambilini inani ezinikezwa futhi lisondela e zonke izivivinyo. Ngakho, kukhona ukuqeqeshwa ngegalelo ukukhula futhi kukhulisa tonnage Imininingwane. ukwanda okunjalo kufanele kwenzeke kancane kancane ukuba esimiso senhliziyo nemithambo yegazi kanye imisipha ngokwabo isikhathi ukuzivumelanisa ekucindezelekeni entsha.

Ethandwa kakhulu phakathi abadlali e isimiso imisipha jika, okuyinto engabondli abakubo ezithile umzimba kanye simulators ekhethekile le njongo. Kulokhu, kungenzeka ukuba bahlanganyele yabasubathi yezemidlalo e isilinganiso. Uhlelo kumele siqukathe izivivinyo, olutholakalayo ukusebenza kwanoma yimuphi athlete ezingeni isilinganiso ukuqeqeshwa. Kuyaphawuleka ukuthi lolu hlelo akulona for the saqala, nokuba nakho ezifundweni womuntu.

ukuqeqeshwa Okuvamile e isimiso sokusiza kuhlanganisa emavikini ekucala ezimbili umzimba ngenxa biceps nasesifubeni ngeMisombuluko, phezu imisipha emahlombe futhi imilenze ngoLwezithathu, futhi phezu imisipha emuva triceps imisipha izingalo ngoLwesihlanu. Ngezimpelasonto engavumi ukugijima isikhawu, kuyilapho abakha 5 accelerations ngesikhathi ukugijima, nokugijima zaminochnogo uhlobo angu-10.

Lokufaneleka ethile ukuqashwa abasubathi it has a umthamo umthwalo ngoba overtraining kungaba ukudida izinhlelo zakho futhi kakhulu ukuyiqeda imiphumela. Abasubathi abenza ngaphandle ukusetshenziswa kwezidakamizwa ekhethekile ngokuvamile ukwenza ukusebenzisa ezintathu emjikeletweni ngesonto, okuvumela izicubu futhi utakule ngaphambi umsebenzi ngamunye.